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					Fitness for Busy Bodies
 Get Maximum Results in Minimum Time




               Sean Kenny
        www.fitnessunderground.net
         seankenny@sbcglobal.net
                April 30, 2012
Thank you for taking the time to attend this class. This class is designed for people who have
limited time but realize they must fit in the fitness despite their busy schedule. In fact, the busier
you are, the more important exercise is to you. If you’re not exercising, then you’re not running
at peak efficiency, you may not be thinking clearly, you may be more stressed and you may not
be sleeping as well as you could be. The time commitment you make to exercise will come back
to you tenfold.

There is a great story that drives this point home: A gym member once asked a trainer, “How
long should I exercise for each day?” The trainer wisely replied, “At least 20 minutes” then
added, “Unless you’re really busy…then go for an hour.”

Today will look at the most important aspects of the two main components of exercise:
cardiovascular training and resistance training.
We will see what you need to do to achieve maximum results in minimum time.

Now let’s get moving- I thought you said you were busy…



                           MEET YOUR PRESENTER: Sean Kenny

Sean Kenny is currently the wellness coordinator for Mercy and Memorial Hospitals in
Bakersfield, California. Sean is a certified trainer by the American Council on Exercise (ACE),
The Arthritis Foundations' P.A.C.E. program, and the National Strength and Conditioning
Association (NSCA).


Additional Information:


       Trains all levels: professional athletes, teams, beginners, and company consultations.
       Over 15 years of clinical health education experience.
       Licensed in chronic disease management by the Stanford University School of Medicine.
       State licensed Emergency Medical Technician (EMT-1).
       Nationally published author on health and fitness (magazines/newspapers/ 2 books)
       Interviewed on NBC Dateline and mentioned on NBC Today Show.
       Current fitness editor for the website WebMD.
       Guest presenter at hospitals, health/wellness conferences, companies and universities.
       Designed and implemented effective worksite wellness programs in corporations, schools,
       government agencies and in the medical community for over 15 years.

  If you have questions regarding exercise, would like a fitness program or wish to have Sean
      speak at your event, please call: (661) 549-9492, or email: seankenny@sbcglobal.net
 You may also visit www.fitnessunderground.net for free workouts, downloads and more.
                                How We Calculate Your Ideal
                                 Heart Rate Training Range

Subtract your age from 220

220-Age = __________ Max Heart Rate (MHR)

Multiply the your MHR by .65

MHR x .65 = ________

Write that number down.

Next, multiply you MHR x .85

MHR x .85 = _________

Now you have two numbers, the lower is 65% of your max heart rate and the higher number is
85% of your max heart rate. The number represents heart beat per minute (bpm).
This is the range you want to stay between during your cardiovascular exercise.

Your training range is: ______ and ________

Exercise between 65% and 85% of your MHR to insure you’re working at the intensity needed
for weight-loss and other cardiovascular benefits!


                                   Don’t like math?
                             Use our heart rate chart below:

                         AEROBIC HEART RATE TRAINING CHART
                                              TRAINING RANGE
                   YOUR AGE    MAX BPM    LOWER LIMIT UPPER LIMIT
                           21         199          129         159
                           22         198          129         158
                           23         197          128         158
                           24         196          127         157
                           25         195          127         156
                           26         194          126         155
                           27         193          125         154
                           28         192          125         154
                           29         191          124         153
                           30         190          124         152
                           31         189          123         151
                           32         188          122         150
                           33         187          122         150
                       34            186            121             149
                       35            185            120             148
                       36            184            120             147
                       37            183            119             146
                       38            182            118             146
                       39            181            118             145
                       40            180            117             144
                       41            179            116             143
                       42            178            116             142
                       43            177            115             142
                       44            176            114             141
                       45            175            114             140
                       46            174            113             139
                       47            173            112             138
                       48            172            112             138
                       49            171            111             137
                       50            170            111             136
                       51            169            110             135
                       52            168            109             134
                       53            167            109             134
                       54            166            108             133
                       55            165            107             132
                       56            164            107             131
                       57            163            106             130
                       58            162            105             130
                       59            161            105             129
                       60            160            104             128
                       61            159            103             127
                       62            158            103             126
                       63            157            102             126
                       64            156            101             125
                       65            155            101             124
                       66            154            100             123
                       67            153             99             122
                       68            152             99             122
                       69            151             98             121
                       70            150             98             120



Sean’s Tip: Don’t lie about your age-I have some client’s whose heart rate changes
                           only once every five years!?!
                                  Taking Your Heart Rate
Take your heart rate at the beginning of exercise, every 5 minutes of exercise and then at the end.
Always allow time for a warm-up (slowly elevate your heart rate) and a cool-down (allow your
heart rate to decrease before stopping the movement completely).

Take your heart rate at either the radial pulse site (inside wrist, just below the thumb) or on the
carotid site (on the side of the neck, just below the jawbone). Use two fingers and count the
number of beats you feel in 15 seconds. Multiply this number by four to get the number of beats
per minute (bpm). Do not use the thumb to take your pulse and do not press to hard on the side of
the neck. Count the number of beats you feel in 15 seconds and multiply that number by four


    KEY CARDIOVASCULAR EXERCISE RULES FOR BUSY BODIES:
Get in and stay in your specific target heart rate range. This insures you’re working hard enough
to burn fat and you’re not wasting your valuable time!

Burn extra calories by fitting cardiovascular work into your day: take the stairs, walk at lunch,
park a little further away, etc.

In a pinch, circuit train with weights to get both your cardiovascular and resistance training
components in. See enclosed sample circuit training workout.

Hectic day? Sustained cardiovascular work is best, but you can break it up in two or three 10
minute sessions if that’s all you can afford.
After all, a little exercise is better than none at all.

Can’t go the full 20 minutes? If not, work at little harder with the time you do have: carry hand
weights, incline the treadmill, pick up the pace, etc.

Don’t have time to monitor your heart rate during a quick session? Use the “talk test.” Exercise
at a brisk pace, but you should be able to maintain a conversation (hopefully with someone else).
If you can’t say at least three words without gasping for more air, you’re exercising too hard and
need to back off the intensity a bit.


                      Aim for at least 20 minutes 3 times per week!
            Basic Exercises for a Full Body Workout
         Not intended to replace instruction from a professional trainer.
      Always consult your physician before beginning an exercise program.




               LUNGE                                          PUSH-UP




 May perform while holding weights.                One can initially do these against
 Keep back straight and don't let thigh            a wall or table. Exhale as you go
 go lower than parallel to the floor.              up. Try to get the chest within one
 Keep knee over foot.                              "fist distance" of floor.



      BACKROW-START                                   BACKROW-FINISH




Hold weight in hand; support                       Exhale as you pull the weight up
yourself with other hand on knee.                  into the body. "Squeeze" the
Allow arm with weight to hang                      shoulder blades together. Do not
down, thus getting a good stretch.                 curl wrist as in the photo
                                                   above.
 LATERAL RAISE-START                               LATERAL RAISE-FINISH




 Stand with weight in each hand,                   Exhale as you lift weight out to
 knees slightly bent to take stress                side. Stop when arms are parallel
 off back. Palms should be facing                  to the floor. Inhale as you lower
 body.                                             weight back to starting position.
TRICEP KICKBACK-START               TRICEP KICKBACK-FINISH




 Hold weight in hand, palm              Exhale as you "kick" arm
 facing body. Keep elbow up             back, keep elbow up high,
 high. Support body with                and elbow movement to a
 other hand on knee.                    minimum. "Squeeze"
                                        tricep.




 Stand with knees bent, palms          Exhale as you curl the weight
 facing out (can also be done          up. Keep elbows "locked" into
 with dumbbells). Keep                 your sides. Inhale as you slowly
 elbows close to your sides.           lower the weight.




 Elevate legs as shown, may also     With arms over head, lift legs up
 use a bench or chair. Fold arms     and towards your head, coming
 across chest or behind head.        just high enough to lift the rear off
 Exhale as you curl up, just high    the ground. Keep knees bent,
 enough to get the shoulder          lower legs to where the thighs are
 blades up off the floor.            perpendicular to the floor.
                           No Weights, No Time, No Problem!



If you’re like most people, you realize the benefit of exercise and its importance. You want to do
it, but with time at a premium, how does one fit in the fitness?

Relax, the tips below with help you get big results when you are short on time.

If you have:

10 Minutes: Get moving, we don’t have time to waste! Take a walk around the block, up some
stairs or even just around the office or home. Move briskly, swinging the arms if possible. The
more muscle you use, the more calories you’ll burn!

15-20 Minutes: Still focus on the most important component of fitness: cardiovascular work.
Walk, jog, step or engage in some other form of full-body movement that elevates and sustains
your heart rate. You should break a light sweat, but not be working so hard that you couldn’t
maintain a conversation (hopefully with someone else).

20-40 minutes: Now we’re in business! Perform 20-30 minutes of your cardiovascular exercise.
While cardio gets the weight off, resistance training will help keep it of by building muscle and
revving up the metabolism. The following exercises not only strengthen and build muscle, but
improve bone density, soft tissue strength and muscle endurance.
       Lunges. While keeping your back straight, step forward as far as comfortable. Do not
       extend the knee past your toe. Return to the start and switch legs. Do 12 reps on each leg.
       Push-Ups: Start against a wall first, hands slightly wider than shoulder width. Keep your
       back straight and lower your chest until it is a “fist distance” from the wall, then return.
       Do 10-20 reps. When they become easy, perform them against a table, then chair and
       finally on the floor as a standard push-up.

By doing the above cardiovascular exercise and the two resistance movements, you’ll get a great
full-body workout that’s short on time, but big on results.
                    Intermittent Stair Climbing Improves Fitness
In a British study, researchers confirmed that some exercise is better than nothing. They found
that for sedentary people, even a few minutes of daily stair climbing—a vigorous but easily
accessible form of exercise—can improve cardiovascular health. Previous studies have shown
that accumulating short bouts of exercise can make a difference; this one shows just how short
those bouts can be.

Twenty-two sedentary college-aged women walked up 199 steps—more than you’re likely to
find at home, but do-able in a high-rise—in 2.25 minutes, a “brisk but comfortable” pace which
shot their heart rates up to 90 percent of their predicted maximum. They progressed from one
ascent per day during the first week to six ascents per day, for a total of 13.5 minutes over the
course of a day, during the sixth and seventh weeks. By the end of this modest exercise program,
the women were measurably more fit: Heart rate, oxygen uptake and blood lactate levels during
climbing were reduced, and their HDL (“good”) cholesterol levels had increased.


Source: Preventive Medicine, 2000; 30, 4, 277-281

                                      WHY WEIGHT?
Regular weight training does more than just build better muscles; it builds a better, healthier
body. Several new studies confirm the benefits of mild-to-moderate resistance training, which
includes reduced blood pressure, lower LDL (‘bad’) cholesterol levels and higher HDL (‘good’)
cholesterol levels, all of which improve cardiovascular health overall. Weight training is also
believed to improve the way the body processes sugar, which could reduce the risk of developing
diabetes.

Another study examined the effect of weight training on osteoarthritis, a common condition
among older adults that affects balance and increases the risk of falling. This study and others
confirm that exercise of any kind improves strength, gait and ability to perform activities of daily
living among older adults with osteoarthritis, and, in many cases, reduces the pain associated
with the disease.

Source: Circulation: Journal of the American Heart Association, February 22, 2000;
Hypertension: Journal of the American Heart Association, (35) 2000; Journal of the American
Geriatrics Society, 2000; 48: 131-138
                     RESISTANCE EXERCISE TIPS FOR BUSY BODIES
                              (Or “Hurry up and Weight”)

Lift light dumbbells weights while on a treadmill or stationary bike. Exercises like lateral raises, tricep
kickbacks, shrugs, bicep curls and shoulder press can easily be squeezed in when time is at a premium.

Circuit training is a great way to get the weightlifting in while doing your cardiovascular work. See the
enclosed sample circuit workout.

Supersetting is a super way to get more out of a little time. Supersetting involves exercising one muscle
group while the other muscle group rests. By combining and alternating the work/rest, you can
accomplish a great deal more in limited time. See the enclosed supersetting workout for a sample of
program.

Lift anything for resistance: Happen to be around the office? A ream of paper weighs 5 lbs.; two cups of
water weigh one pound and can be poured into a large container for real weight. Elastic resistance bands
are great and can be used anywhere. Muscle doesn’t know if the resistance is from a dumbbell, machine,
elastic band or ream of paper.
Work that muscle when you get a few minutes!

Use “free body exercises” when you get a few minutes at home or while you’re away from your
equipment. Exercises such as push-ups, chair squats, pull-ups and crunches will work every major muscle
group of the body, relieve your stress and leave you feeling energized you!

                                        A SHORT CIRCUIT
Below is a great circuit training routine that needs minimum equipment, minimum space and
minimum time:
Equipment: two dumbbells (family members do not count) 5, 8 or 10 pounds.
Instruction: perform each exercise below doing one set of 15 reps. Go through the entire routine
then repeat one or two more times. Rest 15-30 seconds in between exercises to insure heart rate
is elevated.


        MUSCLE                            EXERCISE

         Legs                     Chair Squats/Lunges

        Chest                             Push-ups

        Abs                               Crunches

        Shoulders                         Lateral Raise

        Biceps                            Arm Curls

        Back                              Back Row

        Triceps                           Kickbacks
                             SAVE TIME BY “SUPERSETTING”
Supersetting (not supersizing) involves exercising one muscle group while the other is resting.
By alternating movements for opposing muscle groups, you can speed through a resistance
workout and still get the benefits. Below is a sample program combining appropriate push/pull
muscles:

Lunges         &      Calf Raises

Push-Up        &      Crunches

Back Row       &      Tricep Kickbacks

Lateral Raise &       Bicep Curls

Simply do 12 reps of one exercise, then 12 reps of its “partner” exercise. Repeat this back-to-
back for your 2 or 3 sets, then move to the next pair of exercises.
And you thought you might miss out on a workout because of your time constraints
today…shame!

                             How Much Will This Cost Me?

Reading The Chart
The numbers on this chart correspond to how many calories individuals of various weights burn
per minute during different activities. Simply multiply this number by how many minutes you
perform a given activity.

Activity Calories/min. 120 lb. 140 lb. 160 lb. 180 lb.
Basketball                      7.5      8.8     10.0      11.3
Bowling                         1.2      1.4      1.6       1.9
Cycling (10 MPH)                5.5      6.4      7.3       8.2
Dancing (aerobic)               7.4      8.6      9.8      11.1
Dancing (social)                2.9      3.3      3.7       4.2
Golf (pull/carry clubs)         4.6      5.4      6.2       7.0
Hiking                          4.5      5.2      6.0       6.7
Jogging                         9.3     10.8     12.4      13.9
Running                        11.4     13.2     15.1      17.0
Skating (ice and roller)        5.9      6.9      7.9       8.8
Skiing (cross country)          7.5      8.8     10.0      11.3
Swimming (moderate)             7.8      9.0     10.3      11.6
Tennis                          6.0      6.9      7.9       8.9
Walking                         6.5      7.6      8.7       9.7
Weight Training                 6.6      7.6      8.7       9.8

                       FYI: There are approx. 3,500 calories in 1 pound of fat!
                   Can I get fit in seven minutes a week?

Breathless claims about exercise regimens that produce near-instant results with
minimal effort are generally the domain of late-night infomercials.
So it might seem surprising that one of the hot topics at the American College of
Sports Medicine’s annual meeting over the last few years has been research into
“high-intensity interval training” (HIT), whose proponents suggest that many of
the benefits of traditional endurance training can be achieved with a few short
bouts of intense exercise totaling as little as seven minutes a week.

Exercise physiologist Martin Gibala and his colleagues at McMaster University in
Hamilton, Ontario, have performed a remarkable series of studies in which their
subjects cycle as hard as they can for 30 seconds, then rest for four minutes, and
repeat four to six times. They do this short workout three times a week. “The gains
are quite substantial,” Gibala says. Compared to control subjects who cycle
continuously for up to an hour a day, five times a week, the HIT subjects show
similar gains in exercise capacity, muscle metabolism, and cardiovascular fitness.
In fact, the group’s latest study shows that HIT improves the structure and function
of key arteries that deliver blood to the muscles and heart—just like typical cardio
training.

Similar studies by University of Guelph researcher Jason Talanian have found that
high-intensity interval training also increases the body’s ability to burn fat, an
effect that persists even during lower-intensity activities following the interval
training.
The results are no surprise to elite cyclists, runners, and swimmers, who have
relied on interval training for decades to achieve peak performance. To break the
four-minute mile in 1954, Roger Bannister famously relied on interval sessions of
ten 60-second sprints separated by two minutes of rest, because his duties as a
medical student on clinical rotation limited his training time to half an hour a day
at lunch. Such time constraints are the main reason Gibala advocates HIT, since
studies consistently find that lack of time is the top reason that people don’t
manage to get the 30 minutes of daily exercise recommended by public health
guidelines. “We’re not saying that it’s a panacea that has all the benefits of
endurance training,” he says. “But it’s a way that people can get away with less.”

More recent studies have started to piece together exactly how HIT sessions work.
A study at the University of Western Ontario compared volunteers who ran four to
six 30-second sprints with four minutes’ rest (just like Gibala’s HIT workout for
cycling) with another group running steadily for 30 to 60 minutes at a time.
After six weeks of training three times a week, both groups made identical gains in
endurance and lost similar amounts of fat. In the “long runs” group, the endurance
gains came from increases in the amount of blood pumped by the heart; in the HIT
group, almost all the gains came from the muscles themselves, which improved
their ability to extract oxygen from circulating blood. Since it’s important to have a
healthy heart and healthy muscles, this suggests you shouldn’t rely exclusively on
HIT workouts.
As with cardio and weights, a mixture is best. High-intensity exercise is generally
thought to carry some risks, so sedentary or older people should check with a
doctor before trying HIT. Interestingly, though, University of British Columbia
researcher Darren Warburton has studied HIT training in cancer and heart disease
patients and found that these higher-risk populations can also benefit safely from
HIT workouts
The guiding principle of HIT is that the shorter the workout, the higher the
intensity you need to reap the benefits. “Basically,” McMaster University’s Martin
Gibala says, “you need to get out of your comfort zone.” Start by trying a HIT
workout once or twice a week.

Hutchinson, Alex (2011-05). Which Comes First, Cardio or Weights? Fitness
Myths, Training Truths, and Other Surprising Discoveries from the Science of
Exercise (pp. 12-14). Harper Collins, Inc.

Another supportive study: http://www.exrx.net/FatLoss/HIITvsET.html
                                     FUN FITNESS FACTS
                                           (Penn State University)

More Than a Few.
The human body has more then 650 muscles.

Stronger by a Hair.
Each muscle fiber is thinner than a hair and can support up to 1,000 times its own weight.

Where Did the Strength Go?
By the age of 65, individuals who haven't engaged in exercise on a regular basis may incur a decrease in
their muscular strength by as much as 80 percent.

Keep On Running.
About 42% of the more than 10,000 runners who finished the 1989 New York Marathon were over the
age of 40. Of these, 56 runners were over 70-years-old. The oldest finisher of the race- in 6 hours and 43
minutes- was 91-years-old.

Light Stuff.
Your lungs are light enough to float on water.

Almost as Fast as a Speeding Bullet.
It takes only about 23 seconds for blood to circulate throughout your entire body.

On the Go.
Between birth and old age, you will walk about 70,000 miles. Walking is one of the best activities you
can do to keep your heart-lung complex in good working condition.

Exercise as a Drug.
Aerobic exercise is one of the best preventative medicines available and one of the cheapest.

A Matter of Gender.
All factors considered, several cardiovascular-related, physiological differences exist between men and
women-- most of which place women at a disadvantage in aerobic endurance activities.

Smart Jocks.
People with more education tend to be more physically active.

Smaller than a Breadbox.
The heart is a hollow, muscular organ that is roughly the size of a man's fist, averaging approximately 5
inches in length, 3.5 inches in width, and 2.5 inches in thickness. It weighs about 10.5 ounces in the male
and 8.75 ounces in the female.


Can You Spare a Part?
Although you can't just go to a human spare-parts store to buy a new replacement body part, organ
transplants take every day. The cost of a transplant to replace either your heart or lung would be
approximately $100,000 each.
On and On and On...
Placed end to end, the blood vessels in your body would stretch almost three times around the equator.
Talk is cheap.
If you can't carry on a conversation while you're exercising, you may be training too hard.

Keep on Exercising.
Consistent exercise teaches your body how to be an efficient fat-burner, rather than a fat-storer.

No Thank You, I'm Full.
If you are 25 pounds overweight, you have nearly 5,000 extra miles of blood vessels through which your
heart must pump blood.

Hit What You Aim For.
Muscle is the primary target organ of aerobic training. The effects of aerobic training on muscle involves
the use of oxygen as it relates to energy production.

Heart Healthy.
Research shows that cardiac rehab programs that include exercise reduce risk of death by 20 percent.

                                FOR MORE INFORMATION:
   If you have questions regarding exercise, would like a fitness program or wish to have Sean
       speak at your event, please call: (661) 549-9492, or email: seankenny@sbcglobal.net

                                      You may also visit
                               www.fitnessunderground.net for
                             free workouts, downloads and more.

                                Thank you for you kind attention!
                                          Good Luck!

                                                NOTES:
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